Pre Contest Diet 1 Week Out

Last week i set 2 new pr and tied one.

Pre contest diet 1 week out. That s one and a half servings. And i got a cold today. I will eat approx. 30 minutes before prejudging.

Normal pre contest diet foods. Repeat eating cycle and increase water intake for first meal after prejudging to 16 oz. 1 gram of carbohydrate and 1 5 grams of protein per pound of bodyweight each day. Monday five days out carb deplete 70 100 grams.

This schedule assumes a saturday physique competition or photo shoot. The diet posted in this july 2nd blog is a 13 16 weeks out diet. Stats at 1 week out from the tampa bay classic and 2 weeks out from the nga internationals. J ustin is currently at the one week out mark from the new england bodybuilding competition and there is not much left to improve upon in this final week before the show.

Drink 2 3 gallons of h20. I will start carb cycling soon and those carb amounts will be cut in half on the low carb days and the calories will get down in the low 3000 s. I don t normally count fat grams but they are kept as low as possible. I hadn t been sick in over a year.

This last week is the final stage in his contest prep where he will be depleting his body monday through friday and. Eat normal pre contest diet foods. At 132 lbs and 14. Obviously the most pertinent issue regarding pre contest preparation is the diet aspect of preparation it is not enough to just clean up what you eat it must be far more drastic than that.

The report suggests that a pre competition diet that encourages a more gradual weight loss. This is a good plan to follow if you ve never competed in the past and don t want to spillover. Like i mentioned in the blog it s not really a strict pre contest diet it s more like a pre diet diet. But i will include essential fats through flaxseeds fish oil etc.

When you see the winner of a bodybuilding competition onstage rest assured they tracked their calories carbs proteins fats and never missed meals. Normal pre contest diet foods. Im 1 week out from my contest. Protein bar 2 rice cakes 1 tbsp peanut butter and jam on each 10 oz of water.

Tuesday four days out carb deplete 70 100 grams. Im all congested and tired. The level 4 leanness plan. Wendesday three days out begin carbing up after training in the a m.

You re going to avoid carbs as much as possible except for around your workout when you ll drink 97 5g of plazma 57 carbs. During your exercise make sure to perform them in the order listed. Drink 2 3 gallons of h20. All the work that got him to this point was accomplished in the previous 9 weeks of his contest preparation.

Sample contest peak week diet and training schedule. Drink 2 5 to 3 gallons of water today. The fifth month before the contest i get stricter with my diet. A typical day will go like this.

This section will outline a basic contest peak week schedule with a rather conservative carb load. I benched 185 deadlifted 315 it goes up every time i deadlift squated 265.